Q10 is a unique molecule that is involved both in the cells’ energy metabolism and in protecting cells against damage caused by oxidative stress. This means that the busy brain and vulnerable nerve cells require a fair amount of Q10. However, the body’s own synthesis of Q10 gradually declines with age and with the intake of cholesterol-lowering statins. According to a review article published in Nutrients, Q10 supplementation appears to improve brain health and cognitive abilities. One should choose pharmaceutical-grade Q10 supplements to ensure good bioavailability, so that the Q10 molecules reach the brain and other organs.

Depression affects more and more people and causes symptoms such as chronic low mood, fatigue, and sleep disturbances. The risk increases during the winter months, and untreated depression is one of the leading causes of suicide. Since many people experience side effects from antidepressant medication, researchers have begun to focus a lot more on the role of diet. According to a review published in Clinical Nutrition, widespread deficiencies of vitamin D and omega-3 fatty acids increase the risk of depression. In the review, the researchers explain how vitamin D and omega-3 fatty acids affect the nervous system and mood. In addition, both nutrients counteract chronic inflammation in the brain, which in itself increases the risk of depression and other neurological disorders.

Traditional Christmas foods such as eggs, butter, and other fatty animal products contain cholesterol and are often criticized for the same reason. The fact is, however, that the body produces most of its own cholesterol as needed, since this vital substance is part of all cell membranes and is required for the synthesis of sex hormones, stress hormones, vitamin D, vitamin K2, and Q10. It is therefore important to realize that cholesterol only becomes dangerous to the cardiovascular system when it oxidizes and is damaged by free radicals and oxidative stress. Meanwhile, evidence suggests that vitamin E may improve cholesterol balance, circulation, and the gut microbiome. According to a recent study published in Nutrition, Metabolism and Cardiovascular Diseases, these are areas that are closely connected. When it comes to maintaining the cardiovascular system and other tissues, it is essential to obtain sufficient antioxidants such as vitamins E, C, and A, as well as selenium, zinc, and other sources - not just during the Christmas season but all year round.

The relationship between diet, gut flora, and mental health has received increasing attention in scientific circles. A study published in Brain, Behavior, and Immunity shows that high-dose vitamin C supplements when taken to correct a deficiency can improve mental vitality and mood in healthy individuals. The authors describe how vitamin C supplementation influences the gut microbiota, and how the balance of the gut flora is closely linked to mood through the so-called gut–brain–immune axis.

Young children frequently develop thrush, an infection caused by an overgrowth of the yeast Candida albicans, which is part of the natural microflora. Diet and immune capacity play a major role. Research also indicates that even mild deficiencies of protein, vitamins A and D, as well as iron and zinc, increase the risk of this unpleasant oral infection. These findings are reported in a study published in Nutrients.

Atherosclerosis and associated cardiovascular diseases are among the leading causes of death worldwide. However, evidence suggests that optimal blood levels of vitamin D may protect against atherosclerosis and early death, according to a large population study published in Clinical Nutrition. It is alarming that vitamin D deficiency is so widespread - especially during the winter months and among people who spend little time in the sun during summer. Also, older people, diabetics, individuals with darker skin, and other vulnerable groups have more difficulty producing and activating the vitamin. As a result, many people need high-dose supplements to maintain optimal blood levels throughout the year.

Vegetarian and vegan diets have become very popular – especially among women and younger people – but there is cause for concern, as these plant-based diets often lack a number of essential nutrients. One of them, iodine, plays an important role in metabolism, estrogen balance, and cancer prevention. According to an article published in Frontiers in Nutrition, women of childbearing age, pregnant women, and children are particularly vulnerable. The authors discuss the health benefits of iodine and how much we actually need.

The use of glyphosate-based herbicides to control weeds may increase the need for selenium, according to a new population study published in Ecotoxicology and Environmental Safety. Choosing organic produce may therefore be worthwhile if you want to avoid pesticide residues in food. It is also important to ensure adequate selenium intake.

Vitamin C plays a particularly important role in the innate immune system, which combats most pathogens without causing noticeable symptoms. The vitamin is also involved in regulating inflammatory processes, protecting cells against oxidative stress, and supporting wound healing, according to a new review article published in Nutrients.